Chest & Back Specialization
4-week torso focus. Trains chest & back 3x/week with everything else on maintenance.
4 days a week · 4 weeks · Intermediate · day 1 free, the rest with Pro
Chest + Back A — Compound
- Bench Press: 5 × 6, rest 2 min
- Pull-up: 5 × AMRAP, rest 90s
- Incline DB Press: 4 × 10, rest 90s
- Barbell Row: 4 × 8, rest 90s
Legs Maintenance — Legs
3 exercises (Pro).
Chest + Back B — Volume
4 exercises (Pro).
Chest + Back C — Pump
5 exercises (Pro).
Run day 1 with no account